Oct 22/25.
Strength: Dips/Core 10 min EMOM: Odd- 4 strict dips + 6 kipping dips Even- 35 sec Hollow Hold. WOD: 21-15-9-9 Thrusters (65/95) Bar Over Burpees.
Oct 21/25.
Strength: C&J 1 Power Cl + 1 Hang Power Cl + 1 Jerk 10 min EMOM. Partner WOD EMOM: Partner A - Max Cal Row Partner B - 50 Burpee Pull-ups 60 Power Cleans (95/135) 100 Box Jump Overs. ** switch every minute, two score > cal + time**
Oct 20/25.
Strength: Back Sq 2 reps > 10 min EMOM >> increasing in weight. WOD: 4 Rounds 400m Run Then 3 Rounds: 5 T2B 5 DL (135/185).
Oct 17/25.
Strength: 16 min EMOM 1: 45 sec L Plank 2: 7-10 Strict Dips 3: 45 sec R Plank 4: 10 Strict Press. WOD: 14 min AMRAP 200m Run 8 Alt DB Hang C&J (35/50) 4 Wall Walks.
Oct 16/25.
Strength: Front Sq 3 Reps > 6 sets > 90 sec. Partner WOD: 5 rounds EACH 8 Burpees over Rower 12/15 Cal Row 8 Burpees over Rower.